Dementia: four ways to reduce your risk

According to the Alzheimer’s Society, by 2025 the number of people with dementia in the UK will have instead to around one million. One in 14 people over 65 will develop the brain disease,

while one in six people over 80 have it. There’s no definite way to prevent dementia from occurring, but there are ways to lower your risk. “Although getting older is the biggest risk factor

for dementia, evidence shows there are things you can do to help reduce your own risk,” said the Alzheimer’s Society. The Alzheimer’s Society lists four ways to lower your risk. KEEP ACTIVE

Doing regular physical activity is good for the heart, circulation, weight and mental wellbeing. Aim for 150 minutes of moderate aerobic activity, such as brisk walking, cycling or even

mowing the lawn, per week. Alternatively try to do 75 minutes of vigorous aerobic activity, such as jogging, fast swimming, or cycling up a hill, per week. Do this alongside resistance

activities that build up muscle strength twice a week, such as digging in the garden, push ups or sit ups. EAT HEALTHILY Eat at least five portions of fruit and vegetables per day, and

protein such as oily fish, beans, pulses, eggs or meat at least twice a week. Cut down on sugar, salt and saturated fat, but include starchy foods like bread, potatoes and pasta in your

diet. Drink six to eight glasses of fluid, such as water, lower fat milk or sugar-free drinks per day. DON’T SMOKE Smoking puts yourself at a “much higher risk” of developing dementia,

according to the Alzheimer’s Society, as it harms the circulation of blood in the blood vessels in the brain. Talk to your GP or pharmacist about different ways to stop smoking, or consider

a less harmful alternative such as e-cigarettes, lozenges or gum. DRINK LESS ALCOHOL UK health officials advise drinking no more than 14 units of alcohol per week. Drinking more than this

puts you at risk of alcohol-related brain damage, according to the Alzheimer’s Society. If you need to cut down, try to replace regular alcoholic drinks with low-alcohol or alcohol-free

alternatives, or try to alternate between alcoholic and soft drinks.